Race Longer with a Low-Glycemic-Index Meal - Triathlon Week

sfricks · 11-02-2006, 04:28 AM

The Glycemic Index measures how high blood sugar levels rise 30 to 120 minutes after eating a particular food or combination of foods. A study from Loughborough University in England shows that athletes in sports events lasting more than a couple hours may benefit from a pre-competition meal that has a low glycemic index (American Journal of Clinical Nutrition, August 2006).
How long you can exercise a muscle without hurting depends on how much sugar you can store in that muscle and how long you can keep that sugar in the muscle during competition. Just about everyone agrees that taking extra carbohydrates for two or there days prior to an endurance competition can help fill your muscles maximally with stored sugar and therefore increase endurance. A well-trained athlete can also fill his muscles maximally with sugar just by cutting back on workouts for a few days prior to competition, no matter what
he eats.
Since it takes up to 24 hours to fill your muscles maximally with sugar, the pre-race meal is not used for that purpose. This new study showed that a low-glycemic index meal taken three hours prior to competition may help an athlete to exercise longer by causing muscles to use more fat, and less sugar, for energy. While nobody really knows why, the most likely explanation is that when blood sugar levels rise too high, the pancreas releases huge amounts of insulin. Insulin drives sugar into cells and causes cells to burn more sugar. This uses up sugar more quickly. On the other hand, the low-glycemic meal does not cause a high rise in insulin, so muscle burn more fat, preserve their stored sugar supply and can be exercised longer.
For more on the Glycemic Index see
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Jburchill · 06-30-2008, 07:13 AM

Since it takes 24 hours to load up what foods would you recommend to eat 24 hours before the race? Also what would you recommend eating right before the race? i have a race at 8:30 am i'm not too sure what i should eat right before. I was thinking a protein shake, banana and some outmeal like an hour before.

sfricks · 06-30-2008, 01:38 PM

How long is the race you're participating in?

Jburchill · 07-01-2008, 06:25 AM

The race i'm in is 450 yard swim, 12 mile bike, 3.1 mile run. It seems quite short for a person who has done this before. But me on the other hand have never done this so I want to make sure I have enough fuel in the tank to at least finish.

Thanks

sfricks · 07-01-2008, 11:19 AM

You'll be fine on anything or nothing. I personally do not eat before a Sprint Tri. It's not necessary but if it makes you feel better, knock yourself out.

You have enough muscle glycogen to race intensely for 2-3 hours theoretically. In practicality, anything taking over an hour to complete is better done with some fuel. Here's what I'd recommend:

Forget Carbo-Loading. You don't need it.

Pre-Race: Anything non-fibrous 2+ hours before the race. You don't want to feel "the urge" in the middle of your race. Eat something easily digestible and quasi-filling. My favorite is cream of wheat made with salt, water and honey. You can add flax, whey, bananas or any thing you like. If you'd prefer not to eat, just have a Boost or Ensure.

During: You won't be able to digest anything solid and eating takes time and is distracting. Limit your intake to either gels (GU or the like) and water or to a sports drink like Gatorade. I prefer the sports drink route because it's easy, effective and you address your hydration needs (which is more important) all in one shot.

Hope this helps! Good luck in your race.

brent77 · 07-11-2008, 07:23 PM

Can you give an example of a Low-Glycemic-Index Meal?

Even though a Sprint Tri doesn't call for a lot of nutritional preperation, I still would take your diet seriously the day or 2 leading up to it.
Me specifically I enjoy Red Lobster's Carb Alfredo early in the evening the night before, or two loafs of the bread from Outback Steakhouse, that just seems like it works for me. (you can get the bread curbside take away, they look at you wierd when they bring it out. They charge me a dollar a piece for them.)
From half marathons, sprint tri's, Olympic distance, or a local 5K (not carb loading for that), if I don't eat properly the night before I can really tell the difference in the overall drain on my body.
Additionally, I use the GU2O powder in my water bottles on my bike. I started using them on my first 60+ mile bike ride, after mile 50 I really took off. It's the only explenation I have for it.
Just my 2 cents

sfricks · 07-14-2008, 05:47 PM

Your pre-race routine is the antithesis of a low glycemic meal. That many carbs immediately prior to a race would put me in a food induced coma :) Good luck!

**daphne** · 08-03-2008, 09:22 PM

Here is low glycemic meal that works for me.

- 1.5 cup whole wheat pasta (cooked)
- Half chicken breast
- 1/2 cup pasta sauce (with low sugar)
- 1 cup of spinach salad w 1 tsp of olive olive

Another one I like also:
- 1/4 lb extra lean ground beef of ground turkey
- 1 cup chopped onion
- .5 cup chopped red pepper
- 1 cup black beans or kidney beans

Brown the meat in a wok or a skillet and drain the fat. Mix in the onion, petter, and beans. Warm a large whole wheat tortilla and fill it with the mix you prepared and top it off with spinach or lettuce and fresh salsa..and Voila!

Enjoy!
/D